By Bonnie Jenkins, Advanced Natural Wellness
Chances are you understand how important it is to know your total cholesterol and low-density lipoprotein (LDL) numbers, but elevated triglycerides can be just as risky for your heart. Unlike cholesterol, which is similar to fat but is actually a sterol, triglycerides are the real deal. They are the type of fat found in the foods you eat and the type created from excess calories and stored as body fat. Usually the body is able to regulate the amount of triglycerides it produces. But sometimes unhealthy levels build up in the blood, raising the possibility of heart attack and stroke, among other health risks.
High Triglycerides Wreak Havoc On Your Health
High triglycerides wreak havoc on your health by directly contributing to blocked arteries and by interfering with normal blood clotting. High levels may slow blood flow and lead to fewer high-density lipoproteins (HDLs, the “good” cholesterol) and more small, dense low-density lipoproteins (LDLs, the “bad” cholesterol). But, even if your LDL levels are low and your HDL levels are high, the National Heart Lung and Blood Institute warn that unhealthy triglyceride levels—by itself—can significantly increase the risk of developing atherosclerosis.
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Measuring Triglyceride Levels
So how do you know if your triglyceride levels are too high? Blood triglycerides are typically measured after you have fasted for 8 to 12 hours, because food intake jacks them up significantly. But a nonfasting triglyceride level may be just as predictive of cardiovascular disease risk—maybe even more so—according to a study from the University of Minnesota and Northwestern University Medical School.
Regardless of whether your test is fasting or nonfasting, there are well-established triglyceride numbers that rate your risk of developing clogged arteries and the ensuing complications. According to the National Heart, Lung and Blood Institute, the risk for heart disease increases dramatically once triglycerides top 200. But keep in mind that, although less than 150 is defined as “normal,” some experts recommend 100 or less.
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Why Do Triglycerides Skyrocket?
Elevated levels can be the result of low thyroid function, poorly controlled diabetes or kidney problems. They can also be the result of an inherited disorder that causes abnormal metabolism of fats. But most importantly, unhealthy levels are often a sign of a lifestyle in desperate need of an overhaul. And that’s something you can change.
Topping the list? Eat less and move more. It’s no surprise that this dynamic duo lowers triglyceride levels. If you’re overweight, the good news is that any weight loss or increase in physical activity will help. A 10 percent weight loss has been shown to reduce triglyceride levels by an impressive 22 percent. It’s also smart to build a weight loss plan around whole foods. Here’s why: Refined sugar and high fructose corn syrup can send your triglyceride levels through the roof! In a study of 24 healthy men over six weeks, blood triglycerides rose as much as 32 percent in those who ate a diet consisting of 17 percent fructose, compared to no increase in triglycerides in those eating a diet of only 3 percent fructose. While fruits and vegetables contain fructose naturally, most of the fructose we consume comes from high fructose corn syrup.
But it’s not just sugar—any refined carb can boost your triglyceride levels. That includes any bread, cracker and pasta that’s not whole grain. The increase in blood insulin levels that occurs with a high intake of refined carbohydrates triggers triglyceride production in the liver.
Supplemental Omega-3s
When most of us think about going on a diet, we automatically think of eliminating fat. But, while eating less total fat can aid weight loss and help lower triglycerides, it’s the type of fat that matters. The two you need to avoid are harmful saturated fats and trans fats. But don’t ban all fat from your diet. A study in the Journal of the American College of Nutrition has found that people already diagnosed with cardiovascular disease who had triglycerides greater than 200 experienced a significant reduction in their triglycerides when they supplemented with omega-3s, either as a combination of docosahexaenoic acid (DHA) plus eicosapentaenoic acid (EPA) or as DHA alone.
Triglycerides dropped about 22 percent in the group taking 1,000 milligrams of DHA for eight weeks and 18 percent in the group taking 1,252 milligrams of combined DHA plus EPA.
Even if you like fish and eat it often, it’s smart to take a high-potency fish oil supplement every day. Paired with a healthy diet and exercise, it’s the easiest and most effective way to manage stubborn triglyceride levels without resorting to drugs.
References:
Eberly LE, et al. Relation of triglyceride levels, fasting and nonfasting, to fatal and nonfatal coronary heart disease. Archives of Internal Medicine. 2003;163:1077-1083.
Kannel WB, et al. Triglycerides as vascular risk factors: new epidemiologic insights. Current Opinion in Cardiology. 2009;24:345-350.
Schwellenbach LJ. The triglyceride-lowering effects of a modest dose of docosahexaenoic acid alone versus in combination with low dose eicosapentaenoic acid in patients with coronary artery disease and elevated triglycerides. Journal of the American College of Nutrition. 2006;25:480-485.
